You are going to love this fast, effective full body kettlebell workout!

I created this full body kettlebell workout a few weeks ago and I love it, not only because it’s super fast (20-25 minutes, not including the warmup) but crazy effective and will really get your heart rate up. My legs were so sore the first time I did this workout, so prepare yourself! It really gets the glutes and hamstrings- there is a lot of squatting in this workout.

Choice of weights:

I’m going to list my weights for each exercise below, and I chose weights that allowed me to safely do 8-10 reps without a deviation from proper form. I could have gone heavier for most of the exercises but in doing so I would have had to decrease my rep range from 6-8 reps. That’s totally fine, and if muscle hypertrophy (growth) is what you are after then that’s a valid choice. I did 8-10 reps so that I could demo the full length workout. In my normal workouts I do tend to go heavier (as long as my back isn’t hurting) and do closer to 6 reps instead.

The exercises and weights:

The exercises, in this order, are:

Alternating single-arm kettlebell swings, 20 reps (total). I used a 25 lb kettlebell but a 30lb was doable.

Single leg deadlifts. 8 reps each leg. I used a 35lb KB

Single arm high pulls. 25lbs, 10 reps each arm. 30lbs was doable for 8 reps.

KB two-arm clean into goblet squat. I used 30lbs. 10 reps

Single arm KB row. 30lbs for 8-10 reps (or 35 at 6-8 reps)

KB Jump squat. This is a killer! I used 30lbs. 15 reps.

Pushups with alternating shoulder taps. 10 reps total.

Repeat for 3-4 rounds, depending on time and energy. 3 rounds on your first try will be sufficient, provided you use a challenging weight. But remember: your weights should not be so heavy that your form suffers!

The Workout!

There’s a one minute preview, then an explanation before I demo the entire workout. You can jump straight to the workout by going to the 4:45 mark in the video. If you have any questions, please leave them in the comments below or contact me via my “contact me” page!

About Me

Cari and Massimo

I'm Cari, and I'm passionate about fitness, nutrition, holistic health, and being a mom! I'm sharing all the wisdom I've gained over the years. Let's be fit and healthy together! (I've got certifications, too...) READ MORE